a youth basketball coaching and athletic resource    Home :: About PowerBasketball :: Site Map :: Advertise :: Contact Us
PowerBasketball, Basketball Coaching Resource Site recommends the Better Basketball DVD training series, featuring Shooting, Ball Handling, 1-on-1 Offense, 1-on-1 Defense, Passing, and Post Play. An excellent training tool for any player or coach.
 Click here to read more.
Better Basketball DVD Series
  Coach's Clinic       Coaching Tips       Fundamentals        Books           Videos         Resources     

The “Final Four” of Basketball Conditioning

by Lee Taft, MS, CSCS, SPC, USATF,
Performance Director, Sports Speed Etc., LLC

Many years ago, I developed a set of conditioning drills for my basketball players and named them the Final Four of drills. There are four drills that are done on a time frame which somewhat mimic basketball speed, but are slightly longer in duration compared to a normal sequence of plays, at least in the duration of intensity.

These drills are done in a way that every direction of travel is covered, except for vertical. I will discuss vertical in a moment. These 4 drills are done in such a way the athlete is only allowed a short rest period to stress the anaerobic threshold. The athlete must also work on speed of movement and efficiency while performing all the drills.

ADVERTISEMENT Basketball Video The Better Basketball Video Series Will Improve Your Game! A 4 tape set emphasizing 1-on-1 Defense, Ball Handling, Shooting, and Passing.

Our partner site, FloridaHoops.com,
TOP PREP RECRUITS
The Top Players from
Florida's Treasure Coast

Florida's Top Players
::   Class of 2005
::   Class of 2006
::   Class of 2007
::   Class of 2008
::   Class of 2009

Recruiting News
Story Archives

HIGH SCHOOL HOOPS
Florida Scoreboard
check games by region
Game Reports
daily analysis
Statewide Team Rankings
regardless of class
Player Rankings
by graduating class

MESSAGE BOARD
High School News,
Recruiting, and Coaching

The drills below can be completed in a progression according to ability and conditioning level. The first timer’s may want to do these drills with 2 sets rather than 3. For the more advanced athletes and after a conditioning foundation, resistance can be used with light tubing. This is much more intense even though the tubing may be light. The focus needs to be on resisting the athlete, not assisting or pulling the athlete.

Here is a description of the drills and the work to rest ratio:

  1. 3 Cone Reaction Drill :
    • There are 3 cones set up at 4 yards apart. The athlete will be standing 4yards from the middle cone in an athletic ready position. The coach will either call out a number of the cone (given earlier) or point to the cone he wants the athlete to travel to. The athlete will explode and run to the cone, touch it with the outside hand and immediately shuffle back to the beginning spot. If the coach calls out or points to the next cone while the athlete is at the previous cone, then the athlete will shuffle to the new cone. If a cone is not called out, then the athlete will shuffle back the start and wait for the next cone.
    • The drill will last for 12 seconds
    • The rest period will be 12 seconds (1:1 ratio)
    • The drill is performed 3 times.
    • There will be a 60 second rest before the next drill
    • Advanced athlete can add tubing for resistance
  2. V-Drill :
    • The middle cone of the 3 cone drill is moved back to the starting position of the athlete. This will make a “V” formation. The athlete will start behind the center cone. When the coach says “go”, the athlete will sprint to the right cone, touch it, then backpedal to the start and immediately go to the left cone. The athlete will plant the back foot on the backpedal and immediately redirect and head to the second cone. This pattern continues for the total time.
    • The drill will last for 12 seconds
    • The rest period will be 12 seconds (1:1 ratio)
    • The drill is performed 3 times.
    • There will be a 70 second rest before the next drill
    • Advanced athlete can add tubing for resistance
  3. Shuffle Drill :
    • There are 2 cones set up at 5 yards apart. The athlete will start at one cone in an athletic stance. On “go” the athlete will shuffle to each cone touching it with the closest hand. The change of direction needs to be quick and efficient. The athlete doesn’t want to come up high out of the change of direction. The hips need to remain level as the power leg pushes the ground away.
    • The drill will last for 12 seconds
    • The rest period will be 12 seconds (1:1 ratio)
    • The drill is performed 3 times.
    • There will be a 80 second rest before the next drill
    • Advanced athlete can add tubing for resistance
  4. Forward and Backward Drill :
    • The final drill is completed using the same formation as the shuffle drill. The difference is the athlete will run forward and backpedal to each cone. The athlete will touch the cone with the closest hand to the cone. The athlete will bend the knees in a good lunge deceleration position when stopping at each cone.
    • The drill will last for 12 seconds
    • The rest period will be 12 seconds (1:1 ratio)
    • The drill is performed 3 times.
    • Advanced athlete can add tubing for resistance

    ADVERTISEMENT


    Visit Sports Speed Etc. TODAY, and signup for Lee's newsletter

    When using resistance, make sure the individual holding the tubing and supplying the resistance is experienced. They need to be able to move with the athlete to make sure the athlete doesn’t receive assistance. In this case, the tubing must be taken up for any slack.

    It is important that the tubing is used on each side of the athlete. During the shuffle, resist the right side one set and left on the next set. During the forward and backpedal, resist the forward side and backpedal side. The resistance direction can be changed each set or every other workout.

    Have fun with the going to the “Final Four”!

    Please contact me at lee@sportsspeedetc.com if you have any questions.

    Contact Information:


    Lee Taft, MS, CSCS, SPC, USATF, Performance Director,
    Sports Speed Etc., LLC
    1055 East US 36
    New Castle, IN 47362
    Phone 814.574.5719
    Contact Lee by email.
    General Information.

Basketball Videos
Advertiser
NEWSLETTERS
  Basketball Times Online
  The "Real" Voice, monthly
  "Winning Hoops"
  coaching advice
  Basketball Sense
  for Winning Coaches
SKILL IMPROVEMENT »

Duke Basketball
Video Series

Organize your practices like Coach "K". Learn the transition game. Toughen your teams defense.
Morgan Wootten's Xs & Os

Coach Wooten is in a class all by himself. Learn his offensive and defensive tactics. A must have 2 DVD set to add to your coaching library.
30 Drills for Building a Complete Guard
Great individual workout from Kevin Sutton,
NIKE Skill Academy Instructor
price $39.95
30 Drills for Building a Complete Post Player
Learn to be a post player from Kevin Sutton,
NIKE Skill Academy Instructor
price $39.95
Duke Basketball 6-Pack
The latest DVD series from coach Mike Krzyzewski,
price $44.95 each


TicketKingOnline.com
Minnesota Timberwolves
Basketball Tickets
Timberwolves NBA Tickets


  PARTNERS
SmartHoops
Learn to Think the Game (Grades 6-9)
with Richard Ford
Deep Three Sportswear
Living Life Beyond The Arc
Better Basketball
Fundamentals and Training DVD's for the Player and Coach
Point Guard College
with Dena Evans
Championship Productions
helping individuals and teams
realize their fullest potential
PowerBasketball.com
Open since October 21, 1998. Copyright © 1998- PowerBasketball. All rights reserved.
No part of PowerBasketball, either text or image may be used for any purpose other than personal use. This includes framing of web content, modification, reproduction, storage in a retrieval system or retransmission, in any form or by any means, electronic, mechanical or otherwise,
for reasons other than personal use, is strictly prohibited without prior written permission.
TERMS OF USE :: PRIVACY POLICY :: DISCLAIMER